Thursday, 13 January WOD

Warm-up

  • 2:00 Machine –then–
  • 10 Box Step Ups
  • 10 Hollow Rocks
  • 10 Air Squats
  • 10 Kip Swings
  • 10 Squat Jumps
  • 10 Inverted Rows
  • Barbell Warm Up: (empty BB)
    • 4 Hang Power Cleans
    • 4 Low Hang Power Cleans
    • 4 Tall Cleans (just arm and trap pull then just drop under the bar)
    • 4 Hang Squat Cleans
    • 4 Low Hang Squat Cleans
    • 4 Front Squats

STRENGTH

  • 1x [ 1 Hang Squat Clean + 1 Squat Clean ]
  • 1x [ 1 Hang Squat Clean + 1 Squat Clean ]
  • 1x [ 1 Hang Squat Clean + 1 Squat Clean ]
  • 1x [ 1 Hang Squat Clean + 1 Squat Clean ]
  • 1x [ 1 Hang Squat Clean + 1 Squat Clean ]
  • 1x [ 1 Hang Squat Clean + 1 Squat Clean ]
    • Use the same weight for each set.
    • Rest 1:30 between sets.

Rest 1-1:30 mins.

METCON

  • 6 rounds for time of:
    • 3 Power Cleans, 205/145 lbs
    • 6 Shoulder-to-Overheads, 205/145 lbs
    • 9 Chest-to-bar Pull-ups

Scaling Options: Scale to a moderate weight for power cleans, these should be quick singles, focus on keeping the STOH unbroken. Scale to regular pull ups if needed or 9 inverted rows or ring rows.

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